Around 90% of diets fail. This means in order for you to see long term success with Keto it has to be adopted as a lifestyle and not a short term fix or fad diet. In order to make this a sustainable lifestyle it’s important that you adjust Keto to fit your food preferences, activity level, and bio individual needs. One of the biggest tips for success is to find nutrient dense foods you actually enjoy to eat. This shouldn’t be too difficult since many of the most nutrient dense Keto foods are delicious and help you feel great! This also means having some flexibility within Keto. Don’t feel guilty when you have a higher carb meal on OCCASION or when you enjoy some of your favorite non Keto foods. On occasion does not mean eating pizza, pasta, beer, and ice cream all weekend and then starting back on Keto on Monday and wondering why you are not seeing all the benefits of Keto.
2. How do I start Keto?
The best way to start Keto is by first cutting your carbohydrate intake. Many people think that taking the approach of slowly lowering carbohydrate intake is the best; however, this will just delay the time it takes to adapt to Keto, so the best approach is to just jump in and cut the carbs! After you have cut your carb intake, the next focus should be on increasing your intake of healthy fats, staying hydrated, and replenishing electrolytes to help limit Keto‐Flu side effects.
3. How many carbs should I eat per day on Keto?
Just like macros, there is no optimal carb range for everyone. Typically, under 30 grams of total carbs is a good place to start since this is typically enough to ensure that ketosis occurs. Again, just like macros, you should adjust your carbs and see how your body responds. Many people may find that lowering their carbs even lower to 0‐20 grams may lead to not only better results but also them feeling better.
4. How do I balance Keto if I do not want to lose weight?
If you are not looking to lose weight, do not be alarmed by the weight loss you may experience during the onset of the diet. This is due to water loss and is inevitable when you are lowering your carbohydrate intake. If you are trying to prevent weight loss, it is likely that you will need to increase your calories. This is a very individualized approach so you will have to experiment with calorie intake, see how your body responds, and adjust accordingly.
5. How long should it take to start seeing weight loss on Keto?
It is not uncommon to experience rapid weight loss within the first few days to week of starting Keto. However, much of this weight lost is in the form of water as your body is adjusting to the change to low carbohydrate intake. The timeline for experiencing fat loss is different for everyone. It is important to note that you are likely experiencing some degree of fat loss very early on in Keto, even during the water loss phase of the diet. However, you will likely find that after 3‐4 weeks that fat loss becomes more noticeable!
6. Isn’t fat bad for your health?
Fat has long been demonized as being the cause for poor health, especially heart health. However, most of this is based on flawed research from the 60s, 70s, and 80s, that has shaped our dietary recommendations and put the emphasis on limiting our fat intake. The truth is that fat is not the culprit for poor health, especially when consumed independent of carbohydrates. In fact, fat has many health benefits and not eating enough can lead to impaired hormone production and brain health among many other problems. It is important to point out that not all fat is created equal. Trans fats and hydrogenated/partially hydrogenated fat are pro inflammatory and should be avoided at all costs. These fats can be found in a lot of processed foods and vegetable oils and can lead to many health problems.
6. Is Keto safe/healthy?
The Ketogenic Diet is not a new diet and has actually been used since the 1920s for treating various conditions. This dietary approach has even been established as safe for women, children, and elderly. Fat is the primary reason why Keto is thought to be unsafe; however, it is now being recognized that the consumption of healthy fat does not pose the same risk we once thought it did. In fact, fat actually has a lot of benefits. There are a couple conditions where using a Keto Diet may not be advised: